Ukuzivocavoca ukuqinisa imisipha yezandla kunye nesisu

Yonke intombazana isoloko izama ukugqwesa, ingakumbi ukuba ibhekiselele kumfanekiso wayo. Isisu esisisigxina kunye neengcambu ezintle ezixininiswe ngumnye wemigangatho yobuhle besifa kunye neengcamango. Yiyo kuphela indlela yokufezekisa oku, ukwenza ekhaya? Ukuze kukuncedise ukufezekiswa kweziphumo ezifunwayo kwisakhelo somxholo wethu wanamhlanje: "Ukuzivocavoca ukuqinisa imisipha yezandla kunye nesisu," sanquma ukuchaza okokuzivocavoca okunokukunceda ukuphumeza ifomu elifanelekileyo.

Izandla ezithandekayo kunye nesisu esisiswini esinamandla siyinto ebaluleke kakhulu ukuba nayiphi na ibhinqa inqabileyo. Kodwa yintoni omele uyenze ukuba, ukuba unxibe ukugqoka izambatho, uqaphele ngokugqithiseleyo ukuba khona kwesisu esingafunwa, kunye nokunyuka kwesandla oziva ukhululekile, ngenxa yokuba bengenalo ubuhle? Okokuqala, udinga ukuqiniswa okunzima kweziimfumba zemiba yengxaki yomzimba. Oku kuya kunceda ukwenza izandla zakho zibe mnandi kwaye zisuse amentimitha angaphezu kweesisiswini esiswini sakho. Ukuze wenze isisu siphatheke, kufuneka, ngaphezu kwakho konke, ulahle amanqatha amaninzi, atyunwe eludongeni lwesisu kwaye uqinise ubukhulu bomzimba. Kwaye kubalulekile ukuba izandla zilungele kwaye zithinteke ukuba zivelise umthwalo okhulayo kwimisipha yazo ngokuphakamisa ubunzima obuthile. Kodwa, ke, ukukuhlambalaza ngokukhawuleza kwe-press ukususela kuma-100 ngamaxesha, okanye nangaphezulu, kwaye, nangaphezulu, ukuphakamisa ubunzima bomthwalo ongenakulibaleka, asiyi kuba. Nangona, ukuthatha izandla ezincinci i-gantelki, konke kuyafuneka.

Imisebenzi emihle yokufumana isisu esipheleleyo kunye neepenki ezimnandi iya kuba yimisebenzi esinikezelayo, elula kwaye ifumaneke kuwo onke amabhinqa ukwenza ekhaya. Emva kwakho konke, njengoko uyazi, umzimba olungiselelwe kakuhle ngowesiqinisekiso sokuqala sobuhle. Ngoko, isethi yokuzilolonga ukuqinisa imisipha yezandla, isisu esisemakhaya.

Makhe sijonge kwizandla zezandla, okanye ngokuthe ngqo, ukuqinisa ubukhulu bemisipha. Kule nto sidinga iincinci ezincinci ezi-1, 5 kilogram, kwaye ngokukhawuleza, ukwandisa umthwalo wezihlunu, ngokunyuka ukwandisa ubunzima be-dumbbell ukuya kwi-2 - 5 kilogram.

  1. Uqeqesho lokuqala lujoliswe kwizandla ze-biceps:

Simele siqonde, imilenze kufuneka ibe bubanzi bamagxa. Gxininisa amahlombe akho kwaye uxinzelele imisipha yakho esiswini. Thatha iidumbulu ezandleni zakho kwaye ukuze iintende zibe phambili. Emva koko qalisa ukugoba iingalo zakho, uzama ukutsala umthwalo kumahlombe akho, ngelixa ugcina izandla zakho phantsi kwamagxa akho. Emva koko buyela kwisikhundla sokuqala.

Ukusetyenziswa kwesibili kuya kuqinisa ii-triceps zakho:

Sifumana ngokuthe tye kwaye sithatha isinyathelo esinye senyawo. Ngesandla sokunene thabatha i-dumbbell, oku kufuneka kwenziwe ukwenzela ukuba isundu sesandla siphendulwe ngaphakathi. Emva koko, cindezela isandla apho ubambelela khona, ugobe kwi-elbow (malunga nama-degrees angama-90) kwaye ucinezele umzi. Emva koko, ugoba umlenze omncinci emadolweni kunye nokwenza umzimba uphuthumele phambili (umva kufuneka ufanane nomgangatho). Kulo mzuzwana, ngesandla sakho sobunxele, sincike kumda webhentshi. Emva koko gweba ingalo yakho, ngoxa ubeka ibhokhwe kufuphi nomzimba. Emva koko buyela kwisikhundla sokuqala uze uphinde unye ngesinye isandla.

3. Ukuzivocavoca kwintambo yangaphambili ye-muscle deltoid:

Sifumana ngqo, imilenze kufuneka ibe ngobubanzi bamagxa, umva uphelele njengokuba kunokwenzeka. Thatha izibhambathiso ezandleni zombini uze uzibambe kwindawo yakho. Izandla mazibe zincinci kwiindawo. Emva koko, kancinci ekuphumeni, pha kamisa izandla zakho kwinqanaba lesifuba sakho. Khumbula ukuba izandla zakho kufuneka zifanane nomgangatho. Bamba kule ndawo iminyaka emi-3. Emva koko buyela kwisikhundla sokuqala.

4. Ukuzivocavoca kwintsika ephakathi kwesifo se-deltoid:

Sifumana ngqo, imilenze kufuneka ibe bubanzi bamahlombe, iindawo zomqolo. Thatha kwizandla zombini izibonda kwaye uzibambe emacaleni omzimba. Ukusebenzisa izihlunu zamagxa, zama ukusasaza iingalo zakho ukuze zibe zifana kunye nomgangatho, izibonda kufuneka zitshintshwe. Bamba kule ndawo iminyaka emi-3. Emva koko buyela kwisikhundla sokuqala.

5. Ukuzivocavoca kwiimisipha zangasemva kwe-muscular deltoid:

Sifumana ngqo, imilenze kufuneka ibe ngobubanzi bamagxa kwaye iguqe ngamadolo. Thatha kwizandla zombini izithambiso kwaye uzihlalise phantsi ngeentendelezo ngaphakathi, uze wenze ukuhamba phambili. Xhuma amahlombe akho emagxeni kwaye uxinzelele imisipha yentamo. Emva koko, izandla ezisezantsi, qalisa ukuziphakamisa emacaleni, uzikhuphe ngaphandle, ngqo, emva. Umzimba kufuneka uzinze. Emva koko buyela kwisikhundla sokuqala.

Zonke ezi zinto ziqinisa ukuxinwa kwezithende zezandla kufuneka zenziwe ngokweendlela ezi-1, ezibandakanya ukuphindaphinda kwama-10-15. Xa izithambo zisetyenziselwa, kuya kufuneka ukwandise inani leendlela.

Ngoko, sihlenga izandla zethu, kwaye emva kokuphumla, siqala ukwenza imilenze yesisu.

1. Buxoki emhlane wakho. Ukubeka izandla emva kwentloko yakhe, imilenze yakhe yaguqa ngamadolo. Xa ungenelela, zama, ugqithise amahlombe phantsi komgangatho ukuze uphakamise kwaye uphantsi. Iibhokhwe kufuneka zibe nekhokelo kumacala, kunye nesinqe ukujonga.

2. Ulale emhlane wakho. Emva koko pha kamisa izandla kunye nemilenze. Kwi-inhalation, zama ukuphakamisa amahlombe akho kunye neentsimbi kwi-oda yangaphandle. Emva koko buyela kwisikhundla sokuqala.

3. Hlala phantsi, phinda ulandele izandla zakho (isandla esinye kwesinye isandla), ugoba imilenze emadolweni kunye nokuphakamisa, uwaphule phantsi. Zama ukugcina ibhalansi ngokusemandleni akho. Xa uphumelela, yenza umtsalane omncinci. Emva koko, ukubamba izandla phambi kwakho kwindawo yokuqala, vula amahlombe akho ngakwesobunxele. Emva koko buyela kwisikhundla sokuqala uze uphinde uphendukele ngakwesokudla. Kulo msebenzi, izihlunu zesisu zomzimba zibandakanyeka.

4. Uxoki kwelinye icala kwaye uncike kwi-forearm kunye neenyawo. Xa uphuma, phakamisa ikhanda lakho. Nangona umzimba awufumani isikhundla esithe ngqo. Emva koko uphume kwaye udibanise phantsi. Phinda usebenzise kwakhona.

Umsebenzi ngamnye ukuqinisa inkcazelo kufuneka iphindwe ngamaxesha angama-15-20, kwaye ungalibali ukululalisa izicathulo zesisu esiswini ngangokunokwenzeka.